Nutrition. Vitamins. You.
Bronchitis Dr. Claire Arcidiacono, ND Bronchitis is one of those things that you may have heard of but what exactly is it? You’ve probably heard some people say they have acute bronchitis while other people have chronic bronchitis. Is there a difference? What cause’s …
WATER~THE INCREDIBLE LIFE FORCE By: Allie Might, FMC, INHC, ATT Water is our life force. It is such a necessity but something that very few people seem to get enough of on a daily basis. As I discuss this topic numerous times each day, …
The Greatness of Green Tea!!!
Dr. Claire Arcidiacono, ND
Green tea is everywhere these days! Green tea is found in everything from tea bags to lattes and even ice cream! But as we all know these forms are chock full of sugar and additives that aren’t exactly very good for us. So what forms of green tea do we recommend? Green tea is available in tea form, tincture form and even in capsules. Personally I recommend choosing either a tincture or capsule form since they tend to be more concentrated in that form.
Green tea has been studied and been found to have many health benefits. Green tea has been found to help strengthen the immune system. Green tea has also been found to inhibit the growth of Helicobacter pylori. Additionally green tea has been found to be effective when used to treat influenza, Herpes and adenovirus. Green tea has also been found to be effective in treating diarrhea. (1) In addition to helping against different viral infections green tea has also been found to be antifungal and is effective against Candida albicans. (2)
One topic that people frequently call with questions is regarding the topic of how to increase their White blood cell count or their immune system. Studies have found that when green tea is used for 14 or more days it can increase the white blood cell count. In one study they were particularly looking at leukocytes and found that they increased after 14 days of green tea use. (3) Other studies have found that green tea can help to increase natural killer cells and macrophages both of which are important parts of the immune system. (4)
Green tea does much more than just help our immune system fight infections – in fact studies have found that the EGCG that is found in green tea can inhibit the release of both histamine and leukotrienes. Both of these are important when it comes to both allergies and asthma. Studies have found that green tea is able to help with inflammation and can help to reduce pro-inflammatory cytokines. (5)
In addition to being antibacterial studies have also found that green tea can enhance the activity of certain antibiotics thus making them more affective. For example studies have found that green tea can enhance the effects of tetracycline in its use against staphylococci. (6)
Green tea does even more than help us fight against pathogens or bad guys! A 2017 study found that green tea may help improve overall brain health, memory and even improve our mood. (7) A more recent study from 2020 found that those who used green tea had a 64% lower chance of cognitive impairment. (8)
Green tea has also been found to help metabolism and to help with our cholesterol. (9) In fact a 2022 study found that green tea use was associated with a 44% lower chance of abdominal obesity. (10) An interesting study from 2021 found that those who use green tea had a 62% lower risk of death. (11)
Overall green tea has many benefits. But how do you know which one to take? Invite has 2 forms of green tea, tincture or concentrated liquid form and capsules. To help decide which one is best for you there are some questions that can be helpful. The first question is do you prefer liquids or capsules? Are you sensitive to caffeine? What are your overall goals? Are you on any medications? Invite green tea tincture is a liquid and decaffeinated. That makes it a great choice for anyone who prefers liquids or who would prefer to eliminate caffeine. For anyone who is still confused I just want you to remind you that you can always talk to an Invite nutritionist to help find the right products to reach your goals!
Our next topic will be Bronchitis!
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FATS~THE SKINNY YOU NEED TO KNOW By: Allie Might, FMC, INHC, ATT When talking about health, wellness and diet, the subject of fats always seems to scare people. I’ve heard such things as ‘fats are bad’ to ‘I don’t consume any fats because they’ll …
Mushroom Hx Dr. Claire Arcidiacono, ND Omelets, risotto and even salads are all places you might find mushrooms. But did you know mushrooms are also an amazing supplement for our immune system? There are so many different types of mushrooms that sometimes it can …
PROTEINS~WHAT ARE THEY?
By: Allie Might, FMC, INHC, ATT
While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong way to prepare proteins, so they appeal to all tastes.
The amount of protein needed in a day is fairly easy to achieve. According to the United States Department of Agriculture (USDA), adults need the equivalent of 5-7 ounces each day. However, according to ‘High Protein Foods: The Best Protein Sources to Include in a Healthy Diet’ published by Harvard Health Publishing for Harvard Medical School, the average adult should consume .36grams of protein per pound of body weight. Keep in mind, these are guidelines for average adults within the normal weight range on the BMI chart.
Why is protein so important? We know it’s good for healthy muscle strength and muscle mass, as that is what protein is commonly associated with by most people. However, protein is also good for such areas as the bones, metabolism, and fat-burning and appetite control. I like to recommend incorporating some protein into each meal every day.
Just like anything, too much of a good thing is not good. Excessive protein consumption could cause halitosis (bad breath), digestive problems, kidney issues or even dehydration, just to name a few. According to an article from The Cleveland Clinic, too much red meat could increase the risk of some cancers, heart attack and stroke. It’s recommended to eat red meat in moderation.
ANIMAL PROTEINS: This consists of the most common proteins. Here is where we have beef (anything from steak to hamburger), poultry (chicken, turkey, Cornish game hen, etc.), pork (ham, pork loin, bacon, etc.), fish (salmon, tuna, sardines, etc.) or seafood/shellfish (shrimp, lobster, muscles, its) and game (deer, pheasant, boar, alligator, etc.).
VEGETARIAN PROTEINS: These proteins are supplied by animals (animal bi-products) without us having to consume the animal itself. This group includes such choices like eggs, cheese and Greek yogurt.
VEGAN PROTEINS: This group has endless possibilities, but can also be intimidating to many people. You can find familiar foods like nuts, seeds, nut butters (peanut butter, almond butter, etc.), lentils and beans. It also includes the more unfamiliar or intimidating tofu, tempeh (fermented soybeans) and seitan (vital wheat gluten).
While some of these alternative options aren’t for everyone, they can be a good option for those looking to cut back on animal proteins, while still incorporating nutritious food. Many of these alternates are not only good sources of protein, but can also supply vitamins, minerals, calcium and fiber.
WHEY PROTEIN POWDER: Whey is probably the most common protein powder. It is sourced from dairy, but contains varying amounts of lactose. Therefore, those that are lactose intolerant may or may not be effected. For others, this is a great option to add extra protein into their diet. This also has vanilla flavor, but it’s not overpowering, so adding fruits, greens or nut butters are a perfect compliment.
PLANT PROTEIN POWDER: As an alternative to whey protein, using this plant protein that contains Flax Seed and Chia Seed powders is the perfect alternative. While anyone can benefit from this powder, it is typically enjoyed by those that are sensitive or allergic to dairy, as well as vegans and strict vegetarians. This is also flavorless so it can be used endless ways, so let your imagination get creative.
PRO TIPS: Try adding one of these protein powders to plain oatmeal, plain Greek yogurt or a smoothie to help reach your daily protein needs. If you’re looking for a tasty addition, add a scoop of Cocoa Hx for an indulgent treat.
www.myplate.gov/eat-healthy/protein-foods
www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://health.clevelandclinic.org/can-you-eat-too-much-protein
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
health.clevelandclinic.org/is-whey-protein-good-for-you
